5 habits that negatively affect the results of your workouts
Sport And Fitness Health / / December 19, 2019
1. Sleeping on your stomach
When you sleep on your stomach, creates excessive bending at the waist, and because you can not sleep face in the pillow and turn your head to one side, the neck muscles are too tense. If you sleep well every night for years, because of the compression and the pressure begins to degenerative processes in the spine, which cause various problems with posture and back pain.
Also, such a position during sleep can lead to a reduction in range of motion, and irritation of the nerve roots. With abbreviation range of motion you will not be able to comply with the proper technique when performing many of the exercises - from squats and deadlift to lift free weights over your head.
How to solve the problem
Your bed and pillow to help you maintain a natural body position during sleep. Teach yourself to sleep on your back or on your side, choose a pillow with which your neck will be flush with the back.
Also pay attention to the mattress. It should not be too soft, so that during sleep your back does not sag and do not fall.
2. Warm up the neck to the crunch
When you sit for a long time in one position, and then to sip and dramatically turn or tilt the head to one side, you can hear the crunch.
This habit detrimental effect on your neck. And it's not the sound that occurs because of small air bubbles in the synovial fluid, which burst during heavy traffic. The main danger is that you are very messy and working on his neck - a rather fragile part of the human body.
Sharp movements stretch the neck ligaments, which may eventually result in hypermobility of the cervical spine. This violates the mechanics upper back movement and may result in neck injury during exercise with weights.
How to solve the problem
If the neck stiff, not crunch joints, and make a neat workout or use a massage ball for the study of trigger points. We already toldHow to stretch and relax your neck after a long work on the computer.
3. creaking teeth
The habit of teeth grinding can lead to dysfunction of the temporomandibular joint. To fix the damaged joint arises hypertonicity masticatory and sternocleidomastoid muscle, the tension is transmitted and trapezius muscles.
muscle hypertonicity may result in pain in the neck, shoulders and thoracic spine, and cause disturbances in posture: scoliosis, instability of the sacroiliac joint and other problems.
These changes and the pain will not let you go all out in training and get their maximum benefit and enjoyment.
How to solve the problem
Go to the dentist. It will check the bite, and tell you what to do to get rid of the bad habit of teeth grinding.
Track, in some moments you begin to compress the jaw that makes you so tense. Try yoga, meditation and breathing exercises to relieve tension.
You could also try a massage. Lie on your side and put it under the cheek of a tennis ball, lie down so two or three minutes. Constant pressure will cause the muscles to relax.
4. prolonged sitting
Our body is not created for a permanent seat, but modern life forces us to spend long hours at a desk chair. Due to sitting position hamstring and some muscles, hip flexors are shorter, and the muscles that support the back, eventually weaken.
Weakness of muscles, especially the gluteus makes a basin fed forward, which creates excessive compression of the lumbar vertebrae. Also, when the sitting position is often fed forward head and shoulders. Fascia reinforce the correct position of the body, it becomes a habit.
Such problems with posture bad influence not only on health but also on the training: hard and shortened muscles thighs spoil your technique. For example, when performing the deadlift you will not be enough to tilt the body without rounding your back, which can lead to injury.
How to solve the problem
Try to get up and move at every opportunity. Try to replace the usual work site standing workstation, Take a small glass of water to wake up more often and come to the cooler.
Walk to dinner, get a habit of getting up when talking on the phone, go out for the day, to get some fresh air - all these small breaks can help you to maintain posture and health.
It is also important to take care of the workplace: your chair should support your back well and suits your height. here here you can learn how to create an ideal workplace.
5. Inability to correctly move
Exercise of your workouts are often encountered in real life. For example, when you lift a heavy object from the floor or from a chair, your body performs the same movements as in the deadlift.
Lifting weights incorrectly (with a round back, at arm's length, without undergrowth), you form a habit that is transferred to your workout. So you increase the risk of injury, especially when working with heavy weights.
How to solve the problem
Learn move right both in the gym and in everyday life. Work out with a trainer or learn the proper technique for articles and videos, and then transfer their knowledge in everyday life.
Never lift things, even fairly light, with round back, do not overwhelm your knees inward when zashagivanii on a chair or rise with a heavy object in his hands. Forming a habit of correct movement in daily life, you are saving yourself both personal accidents and damage in the gym.
Correct their bad habits, then you can get rid of some health problems and to improve their performance in sports.